Health & Safety

February 1, 2013

Four ways to lower your risk for heart disease

tricareOne out of every four women dies from heart disease in the U.S., according to the National Heart, Lung, and Blood Institute.

It’s the top killer of U.S. women and men.

Heart disease begins with damage to the lining inside the heart’s arteries. Certain factors contribute to this damage, including smoking, high cholesterol, high blood pressure and high blood sugar.

However, you can help lower your risk for heart disease, and here are the top four ways to do it:

1) Maintain a Healthy Weight

The U.S. Department of Health and Human Services says that being overweight raises your risk for developing heart disease. Therefore, make sure that you maintain a healthy weight–or Body Mass Index (BMI)–for your height.

The Centers for Disease Control and Prevention offer a BMI calculator on their website. After typing in your height and weight, the BMI calculator (http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html) will show if you’re within a healthy weight range. Should you discover you need to lose weight:

  • Look at ways to exercise more throughout the week
  • Consider decreasing your meal’s portion sizes
  • Eat more fruits, vegetables, and lean meats (such as poultry or fish)

2) Try to Quit Smoking

Smoking is a major risk factor for heart disease. The nicotine in cigarettes increases blood pressure; and high blood pressure damages your heart’s arteries. Smoking can also cause blood clotting and may directly damage cells that line arteries in your heart.

3) Monitor Your Blood Pressure–and Lower it if Necessary

“Years of high blood pressure can lead to heart disease,” says the Department of Health and Human Services on its website. “People with high blood pressure often have no symptoms, so have your blood pressure checked every one to two years and get treatment if you need it.”

Besides medication, you can lower your blood pressure by losing weight, limiting stress (or coping with it well) and exercising at least two hours and 30 minutes each week.

4) Get Tested for Diabetes and High Cholesterol Regularly

Too much cholesterol can clog your arteries and keep your heart from getting the blood it needs. And having diabetes raises your chances of developing heart disease. With both these issues, the only way to detect something wrong is through a blood test.

You can lower cholesterol by losing weight and eating a healthy diet full of fruits, vegetables and whole grains. And while you cannot fix diabetes once it’s been diagnosed, you can help prevent it by maintaining a healthy weight and getting plenty of exercise.

 




All of this week's top headlines to your email every Friday.


 
 

 

News Briefs February 27, 2015

Library closure The Base Library will be closing early Feb. 28 for an official function. Hours of operation will be 10:30 a.m. to 3 p.m. that day. For more information, call 661-275-2665. Blood drive The next American Red Cross Blood Drive on Edwards AFB is 10 a.m.-4 p.m., March 4 in the Chapel 1 Annex. Both...
 
 

Just American: A century of Black life

Black History Month, or National African American History Month, is an annual celebration of achievements by black Americans and a time for recognizing the central role of African Americans in U.S. history. The event grew out of “Negro History Week,” the brainchild of noted Harvard-trained historian Carter Woodson. Since 1976, every U.S. president has officially...
 
 

Leadership development program nominations due March 16

Nomination packages for majors and major-selects interested in the Defense Department 2015-2016 Executive Leadership Development Program are due to the Air Force Personnel Center by March 16, officials announced. The program, designed specifically for highly motivated officers who have demonstrated outstanding leadership ability, commitment to public service and integrity, and who have an inter...
 

 
Air Force photograph by Bobbi Zapka

C-12 pilots take to skies at Edwards

Air Force photograph by Bobbi Zapka Edwards AFB is home to the U.S. Air Force C-12 school house. Referred to as a split school house, when an individual is assigned to fly an Air Force C-12 Huron, they spend three weeks in Alab...
 
 
Air Force photograph by Jim Varhegyi

AF senior leaders caution against sequestration

Air Force photograph by Jim Varhegyi Air Force Chief of Staff Gen. Mark A. Welsh III answers a question about the fiscal year 2016 President’s Budget request during a hearing of the Senate Appropriations Subcommittee on D...
 
 

Soldier, retirees win big with Exchange’s ‘Your Holiday Bill Is On Us’ contest

The Army & Air Force Exchange Service made dreams come true for three grand-prize winners of the MILITARY STAR® “Your Holiday Bill Is On Us” sweepstakes—and for one young Soldier from Fort Bliss, winning has changed her life. As a grand-prize winner, Sgt. Kakala Loketi had her MILITARY STAR® account paid in full. During a...
 




0 Comments


Be the first to comment!


Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>